Strength / Skill:
5x3 Bench Press @ 80% of 1RM

Partner AMRAP - 20min Cap
5 Power Clean
10 Pull Up
15 Wall Ball
Note: Only 1 partner work's at a time and you play split the work however the team wants.

Zercher squat 3x1. No fails. Use spotters.

.
.
.

Posted on August 1, 2014

8.1.14 Friday
Event Date: August 1, 2014

Warm Up

10 PT

10 GM

10 Wall Squats

1min. wrist mobilitly

1min. Band Squat

25m Band Walk

Strength (15min.)

Find a 1RM for

“Power Clean”

WOD

“Baby Arianna” for time

Cash In

50 Air Squats

3Rounds

7 Front Rack Lunges alternating 7left/7right 95/75#

26 KBS 44/25#

20 Plate Burpees 45/25#

14 Thrusters 95/75#

For time:
10 x wall climb
20 x box jump
30 x dumbbell thurster (one hand)
40 x overhead position lunge (one hand)
50 x dumbbell goblet squat
60 x box over with dumbbell

Rx 22,5 kg/ 15 kg

Time cap 20 minute

8 x OH Lunges
@ 50% 1RM OHS

For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups

Front Squat

WOD:
100 Squats
75 Situps
50 DB Swings
25 Burpees
800M Run

Chaperoned 2nd grade class to Midtown Fitness Club in Albuquerque. Class worked out various movements ... squats, push ups, burpees ...

WOD:
400M Run
18 Chest to Bar
400M Run
15 Chest to Bar
400M Run
12 Chest to Bar

200M penalty run every-time you drop off the bar.